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  • Monday/Thursday: Upper Body: Workout 1 (15) 2 (12) 3

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    Mathialaggan Nadarajan
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    This document outlines an upper body workout that includes 3 circuits of various exercises targeting the chest, shoulders, biceps, triceps, and back. The workout increases the weight used for each exercise from the first circuit to the third circuit, starting with lighter weight and higher repetitions in circuit 1 and progressing to heavier weight and lower repetitions by circuit 3.

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    tq

    Original Title

    Workout Table

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    This document outlines an upper body workout that includes 3 circuits of various exercises targeting the chest, shoulders, biceps, triceps, and back. The workout increases the weight used for each exercise from the first circuit to the third circuit, starting with lighter weight and higher repetitions in circuit 1 and progressing to heavier weight and lower repetitions by circuit 3.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    9 views4 pages

    Monday/Thursday: Upper Body: Workout 1 (15) 2 (12) 3

    Uploaded by

    Mathialaggan Nadarajan
    This document outlines an upper body workout that includes 3 circuits of various exercises targeting the chest, shoulders, biceps, triceps, and back. The workout increases the weight used for each exercise from the first circuit to the third circuit, starting with lighter weight and higher repetitions in circuit 1 and progressing to heavier weight and lower repetitions by circuit 3.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 4

    Monday/Thursday: Upper Body

    Workout 1 (15) 2 (12) 3 (10)


    Bench Press (kg) 12.5 15 20


    Flat Bench Dumbbell Fly
    (lbs)
    7.5 7.5 7.5


    Incline bench press (kg) 10 12.5 12.5


    Dumbbell Overhead Press
    (lbs)
    7.5 7.5 7.5


    Machine Overhead Press
    (kg)
    15 17.5 17.5


    Barbell shoulder press (kg) - - -


    Barbell Curl (kg) 2.5 5 5


    Preacher Curl Machine (kg) 2.5 2.5 5


    Incline Dumbbell Curl (lbs) 7.5 7.5 10


    Rope pressdown (kg) 20 25 30


    Dumbbell Kickback (lbs) 5 5 5


    Lying dumbbell Extension
    (lbs)
    7.5 7.5 7.5





    Lat Pulldown (kg) 20 25 30


    Pulley machine (kg) 20 25 30


    Pull machine (kg) 10 15 20

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